Box breathing

A paced practice with four equal phases: inhale, hold, exhale, and hold. It is commonly used to steady attention and regulate arousal. A common starting point is four seconds per phase, but the count can be shortened so the holds stay comfortable. It is often associated with military and first-responder training and is easy to practice sitting at a desk. If the holds create strain or anxiety, leave them out and simply breathe in and out evenly.